Monday 5.3.21

🇺🇸 MEMORIAL DAY MURPH 🇺🇸

Join us in 4-weeks for our 13th annual Memorial Day Hero WOD: “Murph”
Monday, May 31st @9am

Also, plenty of time to jump in on Murph Prep Challenge!
Click HERE to sign-up!

Warm-up:

Coaches Choice

Strength:

1) Back Squat
4-4-4-4
2-3 acclimation sets, building in weight
Then, working sets (increase weight from 4.19.21):
2sets x 4reps @77%
2sets x 4reps @ 83%

2) Weighted Lunges
From rack
10-8-6-4, each leg
Light -> moderate/heavy

Conditioning:

AMRAP 12min
40 Air Squats
15/12 Cal Row
20 SA DB Hang Power Snatch

Notes:
Butt to Ball Air Squats

Rx’d:
35#/20# DB

Rx’d+:
Alt. Pistols (20)
50#/35#